Saturday, November 5, 2016


Happy Birthday Coach Asa!

Teams of 2 AMRAP 25 minutes of:
• 25 Kettlebell Swings 53/35
• 25 burpees
• 25 KB sumo deadlift high pulls 53/35

split the work any way you want! One person works at a time.


When we are getting all of our carbs from vegetables and fruits, our total carb intake can be much lower than usual (especially if we ate pastas, cereal, bread). Remember, part of eliminating these foods is to see if it helps with inflammation. You are replacing old carb sources with nutrient rich vegetables and fruits. Fruits and veggies are loaded with vitamins, minerals, and antioxidants!

This drastic decrease in carb intake can result in low energy levels. If you went from eating 1 cup of pasta (56 grams of carbs) with your chicken to 1 cup of broccoli (9 grams of carbs), you decreased your carb intake quite significantly! Increase your veggie intake! Most vegetables are considered high volume carbs meaning we can eat a whole lot of them and not even come close to the amount of carbs in pastas or other processed foods!
When carb intake is low, the body can make its own glucose (gluconeogenesis and ketosis). But to help out a little with those energy levels and the transition, add sweet potatoes to your diet. Bananas or plantain chips pre and or post wod can help with those energy levels. Search your favorite fruits and veggies on to find the highest carb options so that you can add them to your meals.
Complex Carbs (whole food sources)
  • vegetables
  • fruits
  • keep us feeling full longer
  • contain micronutrients, phytonutrients, fiver, water, sometimes protein and good fats
  • keep blood sugar and insulin levels stable
  • release energy gradually in your blood stream
Simple Carbs
  • Often refined and highly processed
  • Often stimulate appetite
  • Can cause fluctuations in blood sugar and insulin levels (sugar high/crash)
  • Stripped of nutrients
  • Often contain trans fats and preservatives


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